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BoostcampPNG

BroSep’s 5er-Split

by SI(G)NED.30

Program Description

Dieser Plan basiert auf dem originalen 5er-Split von BroSep – einem bewährten System für gezielten Muskelaufbau mit klarer Volumenstruktur, Maschinenfokus und maximaler Symmetrie. Ich habe das Programm vollständig auf Boostcamp übertragen und es um eine moderne RPE-Steuerung (Rate of Perceived Exertion), evidenzbasierte Reizverteilung und eine wissenschaftlich fundierte Progressionslogik erweitert. 🔁 Struktur: – Woche 1–4: lineare Steigerung von RPE 7.0 bis 9.5 – Woche 5: aktiver Deload (RPE 6) – Woche 6–8: Wiederaufbau und Reizsteigerung (RPE 7.5–9.5) – Woche 9: kontrollierter Backoff (RPE 8.5/8.0) ✅ Highlights: – Push/Lower/Pull/Lower/Push mit 5 Einheiten/Woche – 12–20 Sätze/Woche pro Muskelgruppe – Fokus auf Stretch-Bias, Isolationsgefühl & Kabel-/Maschinenübungen – Rear Delts, Core & Hamstrings mind. 2×/Woche – Fortschritt durch Satzqualität, Reizintensität & Technik – nicht übervolumen Zielgruppe: Fortgeschrittene Trainierende, die mit smarter Steuerung Hypertrophie erreichen wollen – ohne sich zu überlasten oder stagnieren. 📌 Basierend auf dem beliebten Plan von BroSep, hier erweitert um eine moderne, RPE-basierte Periodisierung und vollständig überführt in die Boostcamp-Logik.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 09, 2025 03:36
  • Last Edited
    Jul 11, 2025 07:50

Summary

Unleash your potential with BroSep’s 5er-Split, a comprehensive 9-week program designed for serious lifters. Committing to five days a week, this split focuses on targeted muscle groups, ensuring balanced development and maximum strength gains. Each session combines a mix of compound and isolation exercises, utilizing a full gym setup to enhance your performance. Get ready to push your limits and transform your physique with this structured and effective training plan!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
8 reps
10 reps
RPE 7.5
RPE 7
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 7
3
Chest Fly (Cable)
2
15 reps
RPE 7
4
Incline Curl (Dumbbell)
3
10 reps
RPE 7
5
Preacher Curl (EZ Bar)
2
12 reps
RPE 7
6
Pullover (Dumbbell)
1
12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
8 reps
10 reps
RPE 8
RPE 7.5
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 7.5
3
Chest Fly (Cable)
2
15 reps
RPE 7.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
5
Preacher Curl (EZ Bar)
2
12 reps
RPE 7.5
6
Pullover (Dumbbell)
1
12 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
8 reps
10 reps
RPE 8.5
RPE 8
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
3
Chest Fly (Cable)
2
15 reps
RPE 8
4
Incline Curl (Dumbbell)
3
10 reps
RPE 8
5
Preacher Curl (EZ Bar)
2
12 reps
RPE 8
6
Pullover (Dumbbell)
1
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
8 reps
10 reps
RPE 9.5
RPE 9
2
Incline Bench Press (Smith Machine)
1
2
8 reps
10 reps
RPE 9.5
RPE 9
3
Chest Fly (Cable)
2
15 reps
RPE 9
4
Incline Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9.5
RPE 9
5
Preacher Curl (EZ Bar)
2
12 reps
RPE 9
6
Pullover (Dumbbell)
1
12 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
1
1
15 reps
15 reps
RPE 9
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
10 reps
RPE 6
2
Incline Bench Press (Smith Machine)
2
10 reps
RPE 6
3
Chest Fly (Cable)
2
12 reps
RPE 6
4
Incline Curl (Dumbbell)
2
12 reps
RPE 6
5
Preacher Curl (EZ Bar)
2
12 reps
RPE 6
6
Pullover (Dumbbell)
1
12 reps
RPE 6
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
8 reps
10 reps
RPE 8
RPE 7.5
2
Incline Bench Press (Smith Machine)
1
2
10 reps
10 reps
RPE 8
RPE 7.5
3
Chest Fly (Cable)
2
15 reps
RPE 7.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
5
Preacher Curl (EZ Bar)
2
12 reps
RPE 8
6
Pullover (Dumbbell)
1
12 reps
RPE 7.5
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8.5
3
Chest Fly (Cable)
1
1
15 reps
12 reps
RPE 8.5
RPE 8.5
4
Incline Curl (Dumbbell)
1
2
8 reps
12 reps
RPE 9.5
RPE 8.5
5
Preacher Curl (EZ Bar)
2
12 reps
RPE 8.5
6
Pullover (Dumbbell)
1
12 reps
RPE 8.5
7
Lateral Raise (Dumbbell)
1
1
15 reps
14 reps
RPE 9
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
6 reps
8 reps
10 reps
RPE 9.5
RPE 9
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 9
3
Chest Fly (Cable)
2
15 reps
RPE 9
4
Incline Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 9
5
Preacher Curl (EZ Bar)
1
1
10 reps
12 reps
RPE 9
RPE 9
6
Pullover (Dumbbell)
1
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
2
8 reps
10 reps
RPE 8.5
RPE 8
2
Incline Bench Press (Smith Machine)
3
10 reps
RPE 8
3
Chest Fly (Cable)
2
15 reps
RPE 8
4
Incline Curl (Dumbbell)
2
10 reps
RPE 8
5
Preacher Curl (EZ Bar)
2
12 reps
RPE 8
6
Pullover (Dumbbell)
1
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
20 reps
RPE 7
2
Hack Squat
1
2
8 reps
10 reps
RPE 7.5
RPE 7
3
Leg Extension
2
15 reps
RPE 7
4
Lying Leg Curl
3
12 reps
RPE 7
5
Hip Abductor (Machine)
2
10 reps
RPE 7
6
Abs Crunch (Machine)
3
15 reps
RPE 7
7
Hanging Leg Raise
2
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
20 reps
RPE 7.5
2
Hack Squat
1
2
8 reps
10 reps
RPE 8
RPE 7.5
3
Leg Extension
2
15 reps
RPE 7.5
4
Lying Leg Curl
3
12 reps
RPE 7.5
5
Hip Abductor (Machine)
2
10 reps
RPE 7.5
6
Abs Crunch (Machine)
3
15 reps
RPE 7.5
7
Hanging Leg Raise
2
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
2
20 reps
20 reps
RPE 8.5
RPE 8
2
Hack Squat
1
2
8 reps
10 reps
RPE 8.5
RPE 8
3
Leg Extension
2
15 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Hip Abductor (Machine)
2
10 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
7
Hanging Leg Raise
2
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
20 reps
RPE 9
2
Hack Squat
1
2
8 reps
10 reps
RPE 9.5
RPE 9
3
Leg Extension
2
15 reps
RPE 9
4
Lying Leg Curl
1
2
10 reps
12 reps
RPE 9.5
RPE 9
5
Hip Abductor (Machine)
2
12 reps
RPE 9
6
Abs Crunch (Machine)
3
15 reps
RPE 9
7
Hanging Leg Raise
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
20 reps
RPE 6
2
Hack Squat
2
10 reps
RPE 6
3
Leg Extension
2
15 reps
RPE 6
4
Lying Leg Curl
2
12 reps
RPE 6
5
Hip Abductor (Machine)
1
10 reps
RPE 6
6
Abs Crunch (Machine)
2
15 reps
RPE 6
7
Hanging Leg Raise
1
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
20 reps
RPE 7.5
2
Hack Squat
1
2
8 reps
10 reps
RPE 8
RPE 7.5
3
Leg Extension
2
15 reps
RPE 7.5
4
Lying Leg Curl
1
2
10 reps
12 reps
RPE 8.5
RPE 7.5
5
Hip Abductor (Machine)
2
10 reps
RPE 7.5
6
Abs Crunch (Machine)
3
15 reps
RPE 7.5
7
Hanging Leg Raise
2
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
20 reps
RPE 8.5
2
Hack Squat
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8.5
3
Leg Extension
2
15 reps
RPE 8.5
4
Lying Leg Curl
1
2
10 reps
12 reps
RPE 9
RPE 8.5
5
Hip Abductor (Machine)
2
12 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8.5
7
Hanging Leg Raise
2
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
20 reps
RPE 9
2
Hack Squat
1
1
1
6 reps
8 reps
10 reps
RPE 9.5
RPE 9
RPE 9
3
Leg Extension
1
1
12 reps
15 reps
RPE 9
RPE 9
4
Lying Leg Curl
1
1
1
10 reps
12 reps
15 reps
RPE 9.5
RPE 9
RPE 9
5
Hip Abductor (Machine)
1
1
10 reps
12 reps
RPE 9.5
RPE 9
6
Abs Crunch (Machine)
1
2
12 reps
15 reps
RPE 9.5
RPE 9
7
Hanging Leg Raise
2
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
2
20 reps
20 reps
RPE 8.5
RPE 8
2
Hack Squat
1
1
1
8 reps
10 reps
12 reps
RPE 8.5
RPE 8
RPE 8
3
Leg Extension
2
15 reps
RPE 8
4
Lying Leg Curl
3
12 reps
RPE 8
5
Hip Abductor (Machine)
2
10 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
7
Hanging Leg Raise
2
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
8 reps
10 reps
RPE 7.5
RPE 7
2
Rear Delt Fly (Cable)
3
15 reps
RPE 7
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
4
Incline Curl (Dumbbell)
2
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7
6
Dip (Bodyweight)
2
10 reps
RPE 7
7
Shrug (Dumbbell)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
8 reps
10 reps
RPE 8
RPE 7.5
2
Rear Delt Fly (Cable)
3
15 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
4
Incline Curl (Dumbbell)
2
12 reps
RPE 7.5
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7.5
6
Dip (Bodyweight)
2
10 reps
RPE 7.5
7
Shrug (Dumbbell)
2
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
8 reps
10 reps
RPE 8.5
RPE 8
2
Rear Delt Fly (Cable)
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
6
Dip (Bodyweight)
2
10 reps
RPE 8
7
Shrug (Dumbbell)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
8 reps
10 reps
RPE 9.5
RPE 9
2
Rear Delt Fly (Cable)
3
15 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Incline Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 9.5
RPE 9
6
Dip (Bodyweight)
2
10 reps
RPE 9
7
Shrug (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 6
2
Rear Delt Fly (Cable)
2
15 reps
RPE 6
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 6
4
Incline Curl (Dumbbell)
2
12 reps
RPE 6
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 6
6
Dip (Bodyweight)
2
10 reps
RPE 6
7
Shrug (Dumbbell)
2
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
8 reps
10 reps
RPE 8
RPE 7.5
2
Rear Delt Fly (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 7.5
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
4
Incline Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 7.5
5
Overhead Tricep Extension (Cable)
1
1
10 reps
12 reps
RPE 8
RPE 7.5
6
Dip (Bodyweight)
1
1
RPE 8
RPE 7.5
7
Shrug (Dumbbell)
2
15 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8.5
2
Rear Delt Fly (Cable)
1
2
12 reps
15 reps
RPE 9
RPE 8.5
3
Lateral Raise (Dumbbell)
1
1
1
15 reps
14 reps
13 reps
RPE 8.5
RPE 8.5
RPE 8.5
4
Incline Curl (Dumbbell)
1
1
10 reps
12 reps
RPE 9
RPE 8.5
5
Overhead Tricep Extension (Cable)
1
1
10 reps
12 reps
RPE 9
RPE 8.5
6
Dip (Bodyweight)
2
RPE 8.5
7
Shrug (Dumbbell)
2
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
6 reps
8 reps
10 reps
RPE 9.5
RPE 9
RPE 9
2
Rear Delt Fly (Cable)
1
1
1
12 reps
13 reps
15 reps
RPE 9.5
RPE 9
RPE 9
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Incline Curl (Dumbbell)
1
1
10 reps
12 reps
RPE 9.5
RPE 9
5
Overhead Tricep Extension (Cable)
1
1
10 reps
12 reps
RPE 9.5
RPE 9
6
Dip (Bodyweight)
2
RPE 9
7
Shrug (Dumbbell)
2
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
8 reps
10 reps
RPE 8.5
RPE 8
2
Rear Delt Fly (Cable)
3
15 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
4
Incline Curl (Dumbbell)
2
12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
6
Dip (Bodyweight)
2
10 reps
RPE 8
7
Shrug (Dumbbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8 reps
10 reps
RPE 7.5
RPE 7
2
Lying Leg Curl
2
15 reps
RPE 7
3
Hip Thrust (Barbell)
2
10 reps
RPE 7
4
Standing Calf Raise
2
20 reps
RPE 7
5
Cable Crunch
2
15 reps
RPE 7
6
Abs Crunch (Machine)
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8 reps
10 reps
RPE 8
RPE 7.5
2
Lying Leg Curl
2
15 reps
RPE 7.5
3
Hip Thrust (Barbell)
2
10 reps
RPE 7.5
4
Standing Calf Raise
2
20 reps
RPE 7.5
5
Cable Crunch
2
15 reps
RPE 7.5
6
Abs Crunch (Machine)
2
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8 reps
10 reps
RPE 8.5
RPE 8
2
Lying Leg Curl
2
15 reps
RPE 8
3
Hip Thrust (Barbell)
2
10 reps
RPE 8
4
Standing Calf Raise
2
20 reps
RPE 8
5
Cable Crunch
2
15 reps
RPE 8
6
Abs Crunch (Machine)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8 reps
10 reps
RPE 9.5
RPE 9
2
Lying Leg Curl
1
1
10 reps
15 reps
RPE 9.5
RPE 9
3
Hip Thrust (Barbell)
1
1
8 reps
12 reps
RPE 9.5
RPE 9
4
Standing Calf Raise
2
20 reps
RPE 9
5
Cable Crunch
2
15 reps
RPE 9
6
Abs Crunch (Machine)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
2
Lying Leg Curl
2
15 reps
RPE 6
3
Hip Thrust (Barbell)
2
10 reps
RPE 6
4
Standing Calf Raise
2
20 reps
RPE 6
5
Cable Crunch
2
15 reps
RPE 6
6
Abs Crunch (Machine)
2
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8 reps
10 reps
RPE 8
RPE 7.5
2
Lying Leg Curl
1
1
12 reps
15 reps
RPE 8
RPE 7.5
3
Hip Thrust (Barbell)
1
1
10 reps
12 reps
RPE 8
RPE 7.5
4
Standing Calf Raise
2
20 reps
RPE 7.5
5
Cable Crunch
2
15 reps
RPE 7.5
6
Abs Crunch (Machine)
2
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8.5
2
Lying Leg Curl
1
1
10 reps
15 reps
RPE 9
RPE 8.5
3
Hip Thrust (Barbell)
1
1
8 reps
12 reps
RPE 9
RPE 8.5
4
Standing Calf Raise
2
20 reps
RPE 8.5
5
Cable Crunch
2
15 reps
RPE 8.5
6
Abs Crunch (Machine)
2
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 9.5
RPE 9
RPE 9
2
Lying Leg Curl
1
1
1
10 reps
12 reps
15 reps
RPE 9.5
RPE 9
RPE 9
3
Hip Thrust (Barbell)
1
1
8 reps
12 reps
RPE 9.5
RPE 9
4
Standing Calf Raise
2
20 reps
RPE 9
5
Cable Crunch
2
15 reps
RPE 9
6
Abs Crunch (Machine)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
8 reps
10 reps
RPE 8.5
RPE 8
2
Lying Leg Curl
2
15 reps
RPE 8
3
Hip Thrust (Barbell)
2
10 reps
RPE 8
4
Standing Calf Raise
2
20 reps
RPE 8
5
Cable Crunch
2
15 reps
RPE 8
6
Abs Crunch (Machine)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8 reps
10 reps
RPE 7.5
RPE 7
2
Seated Row (Cable)
3
10 reps
RPE 7
3
T-Bar Row
2
12 reps
RPE 7
4
Rear Delt Fly (Cable)
2
15 reps
RPE 7
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 7
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7
7
Shrug (Dumbbell)
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8 reps
10 reps
RPE 8
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 7.5
3
T-Bar Row
2
12 reps
RPE 7.5
4
Rear Delt Fly (Cable)
2
15 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 7.5
7
Shrug (Dumbbell)
2
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8 reps
10 reps
RPE 8.5
RPE 8
2
Seated Row (Cable)
3
10 reps
RPE 8
3
T-Bar Row
2
12 reps
RPE 8
4
Rear Delt Fly (Cable)
2
15 reps
RPE 8
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 8
7
Shrug (Dumbbell)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8 reps
10 reps
RPE 9.5
RPE 9
2
Seated Row (Cable)
3
10 reps
RPE 9
3
T-Bar Row
2
12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
1
1
10 reps
12 reps
RPE 9.5
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Shrug (Dumbbell)
2
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 6
2
Seated Row (Cable)
2
10 reps
RPE 6
3
T-Bar Row
2
12 reps
RPE 6
4
Rear Delt Fly (Cable)
2
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 6
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 6
7
Shrug (Dumbbell)
2
15 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
8 reps
10 reps
RPE 8
RPE 7.5
2
Seated Row (Cable)
1
2
8 reps
12 reps
RPE 8
RPE 7.5
3
T-Bar Row
1
1
10 reps
12 reps
RPE 8
RPE 7.5
4
Rear Delt Fly (Cable)
2
15 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
1
1
12 reps
12 reps
RPE 8
RPE 7.5
7
Shrug (Dumbbell)
2
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8.5
2
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 8.5
RPE 8.5
3
T-Bar Row
2
12 reps
RPE 8.5
4
Rear Delt Fly (Cable)
2
15 reps
RPE 8.5
5
Tricep Rope Push Down (Cable)
1
1
10 reps
12 reps
RPE 9
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
1
10 reps
12 reps
RPE 9
RPE 8.5
7
Shrug (Dumbbell)
2
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 9
2
Seated Row (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 9
3
T-Bar Row
2
12 reps
RPE 9
4
Rear Delt Fly (Cable)
2
15 reps
RPE 9
5
Tricep Rope Push Down (Cable)
1
1
10 reps
12 reps
RPE 9.5
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Shrug (Dumbbell)
2
15 reps
RPE 9
Week 1
1 / 9 Weeks
Day 1
1
Chest Press (Machine)
1 Set
2 Sets
8 Reps
10 Reps
@7.5
@7
2
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
@7
3
Chest Fly (Cable)
2 Sets
15 Reps
@7
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@7
5
Preacher Curl (EZ Bar)
2 Sets
12 Reps
@7
6
Pullover (Dumbbell)
1 Set
12 Reps
@7
7
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@7
Day 2
1
Standing Calf Raise
3 Sets
20 Reps
@7
2
Hack Squat
1 Set
2 Sets
8 Reps
10 Reps
@7.5
@7
3
Leg Extension
2 Sets
15 Reps
@7
4
Lying Leg Curl
3 Sets
12 Reps
@7
5
Hip Abductor (Machine)
2 Sets
10 Reps
@7
6
Abs Crunch (Machine)
3 Sets
15 Reps
@7
7
Hanging Leg Raise
2 Sets
@7
Day 3
1
Shoulder Press (Machine)
1 Set
2 Sets
8 Reps
10 Reps
@7.5
@7
2
Rear Delt Fly (Cable)
3 Sets
15 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
4
Incline Curl (Dumbbell)
2 Sets
12 Reps
@7
5
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@7
6
Dip (Bodyweight)
2 Sets
10 Reps
@7
7
Shrug (Dumbbell)
2 Sets
15 Reps
@7
Day 4
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
8 Reps
10 Reps
@7.5
@7
2
Lying Leg Curl
2 Sets
15 Reps
@7
3
Hip Thrust (Barbell)
2 Sets
10 Reps
@7
4
Standing Calf Raise
2 Sets
20 Reps
@7
5
Cable Crunch
2 Sets
15 Reps
@7
6
Abs Crunch (Machine)
2 Sets
15 Reps
@7
Day 5
1
Lat Pulldown
1 Set
2 Sets
8 Reps
10 Reps
@7.5
@7
2
Seated Row (Cable)
3 Sets
10 Reps
@7
3
T-Bar Row
2 Sets
12 Reps
@7
4
Rear Delt Fly (Cable)
2 Sets
15 Reps
@7
5
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
@7
6
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@7
7
Shrug (Dumbbell)
2 Sets
15 Reps
@7